Monday
A) OH Squats
5 x 6 @ 1210 Tempo
B) Remembrance WOD
18 min* AMRAP
11 Hang Power Cleans 42/30
11 Burpees
11 Thrusters 42/30
11 Pull Ups
* Break for 2 Minutes at 11th Minute
Tuesday
A) Single Leg Deadlifts B) 2.5mins On 2.5min off x 4
AMRAP 15 KB Swings 8 box jumps 15/12 Cal Row
Wednesday
A) Muscle Up Technique/Drills
B) Snatch Warm Up
C) 9 mins AMRAP 7 Snatches 50/35 3 Muscle Ups/ C2B
Thursday A) EMOM x 4
1) DB Bench Press
2) 30s BU KB Hold
3) 30 DU
4) 8 Plyo Press ups
5) Rest
B) In Pairs 4 Rounds for Time 40 HR Press Ups 60 wall balls 100 double unders
Friday
A) 2RM Push Press
between sets
i) 2 Skin The Cats ii) 5 Cande stick ES between sets
B) 12 min AMRAP
14 Alt DB Snatch 25/17.5
2 wall walks
8 burpee box jump overs